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Healthy Ways To Prevent Weight Gain During Menopause

prevent menopausal weight gainMost women consider weight gain during menopause as part of the transitional phase. They do not take adequate steps to keep their weight in check at that time which results in obesity. Weight gain during Menopause occurs due to various factors like decreased physical activity, lack of regular exercise and hormonal changes.

Some women may experience thyroid dysfunction which happens because of hormonal imbalance and estrogens dominance. You tend to gain weight during menopause because of sluggish metabolism.

The solution to prevent weight gain during menopause lies within the cause itself. You need to make some positive and constructive lifestyle changes to keep your weight under control. Review your dietary habits and the amount of physical activity you indulge in to modify your lifestyle.

Healthy Ways to prevent Weight Gain during Menopause

Dietary Changes

Dietary changes during menopause go a long way in your life. You will be able to stay healthier and fitter for the rest of your life when you modify your diet to suit your lifestyle. When you reach menopausal stage, you should not eat more calories than you burn. Extra calories will turn into fat and will cause weight gain.
Include whole grains, lentils and legumes in your daily diet. These foods are rich sources of protein. Protein helps to turn fat into muscle, thus a protein rich diet prevents weight gain during menopause.

Eat fresh fruits like orange, grapefruit, grapes, pomegranate, apple, banana, pineapple etc. to maintain your BMR (basic metabolic rate). It prevents fatigue and lethargy and will help you to keep physically active. It also strengthens the immune system and you will be able to fight infections and maintain an active lifestyle to prevent weight gain during menopause.

menopausal diet plan

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Switch to fresh fruit and vegetable juice instead of caffeinated beverages. Drink lots of water to help proper functioning of bowels. Constipation during menopause may also cause weight gain. Eat high fibre diet like green leafy vegetables, broccoli, carrot, turnip and beetroot etc.

Exercises

Exercise is beneficial for you at every stage of life. During menopause it you should make it an essential part of your daily routine. Exercise during menopause effectively maintains your body weight. It is the best way to boost your metabolism, prevent menopausal weight gain and help you to live with a feeling of physical and emotional well being.

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You should include weight bearing exercises like brisk walking, jogging and treadmill walking in your exercise regime. You should exercise for at least 30 minutes, five times a week to prevent weight gain during menopause.
Exercise increases your muscle strength and keeps you energetic throughout the day. Menopausal symptoms like weakness, lack of stamina and fatigue will not cause disturbance in your daily activities if you exercise regularly to prevent weight gain during menopause.

Stress Management

Due to hormonal changes in the body during menopause,stress level can increase and it is one of the factors for weight gain during menopause. Practice meditation and deep breathing exercises to destress yourself.

Adequate Sleep

Adequate sleep is necessary to prevent stress and weight gain during menopause. Your body resets itself and prepares you for the next day while you sleep. You should  sleep at a fixed time and wake up at the fixed hour.

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